Main Menu

Ultimate fat loss interval training

webadmin - Posted on 03 January 2011

Ultimate Fat loss interval training

What Is HIIT?

HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.

HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

"In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.

Perceived Exertion Scale

When exercising, it's important to monitor your intensity to make sure you're working at a pace that is challenging enough to help you reach your goals, but not so hard that you blow a lung. One way to do that is to use a Perceived Exertion Scale. In general, for most workouts you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

Level 1: I'm watching TV and eating lays

Level 2: I'm comfortable and could maintain this pace all day long

Level 3: I'm still comfortable, but am breathing a bit harder

Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly

Level 5: I'm just above comfortable, am sweating more and can still talk easily

Level 6: I can still talk, but am slightly breathless

Level 7: I can still talk, but I don't really want to. I'm sweating like a pig

Level 8: I can grunt in response to your questions and can only keep this pace for a short time period

Level 9: I am probably going to die

Level 10: I am dead

Week 1 Interval Training Program

5 Min Warm up

6 Sprint Intervals - 30 Seconds each

6 Rest Intervals - 90 Seconds each

5 Min Warm Down

Do the routine 3 times in the week with a rest day in between each workout

Week 2 Interval Training Program

5 Min Warm up

6 Sprint Intervals - 30 Seconds each

6 Rest Intervals - 60 Seconds each

5 Min Warm Down

Do the routine 3 times in the week with a rest day in between each workout

Week 3 Interval Training Program

5 Min Warm up

6 Sprint Intervals - 30 Seconds each

6 Rest Intervals - 30 Seconds each

5 Min Warm Down

Do the routine 3 times in the week with a rest day in between each workout

Week 4 Interval Training Program

5 Min Warm up

8 Sprint Intervals - 30 Seconds each

8 Rest Intervals - 30 Seconds each

5 Min Warm Down

Do the routine 3 times in the week with a rest day in between each workout

Week 5 Interval Training Program

5 Min Warm up

10 Sprint Intervals - 30 Seconds each

10 Rest Intervals - 30 Seconds each

5 Min Warm Down

Do the routine 3 times in the week with a rest day in between each workout

Resistance Training

Week 6 Interval Training Program

5 Min Warm up

12 Sprint Intervals - 30 Seconds each

12 Rest Intervals - 30 Seconds each

5 Min Warm Down

Do the routine 3 times in the week with a rest day in between each workout

Week 7 Interval Training Program

5 Min Warm up

14 Sprint Intervals - 30 Seconds each

14 Rest Intervals - 30 Seconds each

5 Min Warm Down

Do the routine 3 times in the week with a rest day in between each workout

Week 8 Interval Training Program

5 Min Warm up

15 Sprint Intervals - 30 Seconds each

15 Rest Intervals - 30 Seconds each

5 Min Warm Down

Do the routine 3 times in the week with a rest day in between each workout